Myth: Women get “bulky” from lifting weights

Most women that I first come into contact with when discussing health and fitness goals have some preconceived fear that if they lift heavy weights they will become muscle bound and bulky…making them look “manly”.  This could not be further from the truth, and there are three basic reasons why.

1. Muscle is more dense than fat – because muscle is more dense it takes up less space or volume per pound than fat does.  In fact, adding muscle tone over the entire body will actually cause you to shrink.  You see, muscle is a metabolically active tissue.  This means that each pound of muscle that you have burns calories, even while you sleep. Fat is not metabolically active.  Therefore, adding muscle over the entire body will help you burn more fat at rest and ultimately cause you to shrink in size.
2. Women are not hormonally designed to build large amounts of muscle – most women think that if they lift weights they will end up looking like Arnold Schwarzenegger, but this just cannot happen because women do not produce the right hormones to increase muscle size like that.  Women, in general, do not produce enough testosterone to promote rapid muscle growth.  I’m not saying that women cannot produce muscle, they can.  I’m simply saying that women are not designed to build muscle the way a man is able to.  Strength training will produce muscle growth in women, just not to the extent that it does in a man.
3. Women are not bio-mechanically designed to support large amounts of muscle – a woman’s hips are typically wider than their shoulders, and their skeletal frame cannot hold lots of muscle like their male counterparts.  Because men have wide shoulders their skeleton can support more muscle mass in the upper body.  It’s simple physics, and a woman lifting heavy weights is not going to change that.

There are numerous benefits to lifting weights as part of a well rounded fitness routine.  The added stimulus to the bone from weight bearing exercises and strength training help you retain bone mineral density and fend off osteoporosis.  As you age, it helps you stay strong and maintain your independence.  And it just plain makes you look healthy and sexy…which all women want to feel.

Remember, heavy loads will produce the highest metabolic demand when used correctly. And the higher the metabolic demand, the greater the caloric burn post workout at rest.  Women can and should be doing regular strength training as part of their weight management program.  Building muscle tone will not only make you stronger and smaller, but will also make it easier for you to maintain your new body size for years to come.

To your health and continued success,

Clint Barr

P.S.  If you’re not sure how to get started on a strength training routine and make it work for you, request a no obligation health and fitness consultation with a certified Jackson personal trainer at Raising The Barr Fitness.  We’ll show you how to get the most out of your time and effort.  Or click here to find out how you can get started on our exclusive weight management program right in the comfort of your own home.